Prepare this salad ahead of time for that quick lunch one afternoon or to accompany a picnic meal!
Healthy Eating Healthy You
Place all ingredients in a large bowl. Refrigerate to keep cool.
Make this fresh, crisp cool salad as a side dish or lunch favourite!!
Chop all vegetables and fruit to the same size into a large bowl. Add in raisins, nuts and dressing; mix well for dressing to coat.
Recently, waist circumference has become the ideal way to measure an individual’s healthy weight. Simply weighing yourself is not the only way to determine your health risk. Weight stored around your abdominal section has been shown to increase your risk for high blood pressure, high blood cholesterol, type-2 diabetes, heart disease and stroke.
Healthy You
We look after our overall health by incorporating a trip to the gym, preparing a nutritious dinner, getting a good night’s sleep, among many other ‘health-promoting’ daily happenings; but how often do you think about your feet and their health. Some of us spend the majority of our days on our feet, taking us from one place to the next, through a step class or a walk on the treadmill. Making sure our feet are protected through the ups and downs is nothing to take lightly. Shoes are specifically designed to meet altering activities, as well as individual specific needs.
For athletes, wearing the correct footwear for the sport can provide the needed support, or orthotics can be prescribed for additional support. Cross-trainers are the most versatile athletic shoe available, providing basic comfort, functionality, stability and durability for most sports and activities. They are called “cross-trainers” for that reason: for you to be able to “cross” amongst a number of different “training” regimes. Some shoe brands that make a good stable cross-trainer include: New Balance, Asics, Saucony, Adidas. Remember, the fit is individual and you should make a choice based on your comfort level and which shoe provides your specific foot with proper support.
If you engage mainly in running activities, you should chose a supportive running shoe to meet your needs. Running shoes have more ankle support so that the foot and ankle are held securely (compared with a cross-trainer that allows for more lateral and agility-type movements). Such brands providing the support needed include: Asics, Mizuno, New Balance, Adidas.
Each day we place a large amount of stress on our feet. The 26 bones making up our feet, joints, ligaments and tendons are in charge of absorbing the shock we place on them. This is why it is so important to tend to any unusual pain or ache that you may begin to feel. Common conditions our feet can “run” (or “walk”) into include: Athlete’s Foot, Plantar Fasciitis, Blisters, Bunions, Corns and Calluses, Hammertoes, Ingrown Nails, Arch Pain, Heel Pain, and Heel Spurs, to name a few.
Simple steps to take care of your feet and maintain their health as well as your overall health include: choosing a quality brand footwear that feels good and supports your foot well, washing and inspecting your feet each day, exercise daily to maintain circulation and muscle tone, breaking new shoes in gradually, control your weight (healthy weights place less pressure on your feet) & wear appropriate footwear for the activity you’re performing.
As a society, we hear quite frequently about certain food “properties” which can be attributed to help fight cancer, or prevent the onset of the disease. Antioxidants have been in the spotlight for some time; many studies link them to reducing the risk of developing certain types of cancer.
Our bodies are made up of a number of different cells, each cell being composed of a number of molecules. If a molecule happens to break apart, through a number of chemical reactions, a free radical will form, which will then move through a chain of reactions creating subsequent free radicals to stabilize the initial one. This cascade of events could eventually disrupt a living cell.
Normally your body is able to “handle” free radicals, however, if antioxidants are unavailable, or free radicals are being produced excessively, damage can occur. Antioxidants are believed to help the body against free radical damage. So where can we find these antioxidants? Antioxidant-rich fruits and vegetables are plentiful: they provide your body with a good source of antioxidants, and contain a number of essential vitamins and minerals, not to mention colour to your main dish. There is such thing as “too much”, keeping you aware of how much you eat.
Where Are They?
Antioxidants including Vitamins A, C and E, beta-carotene and lycopene may help prevent chronic disease related to oxidative stress in the body.
To Cook with Less Fat:
To Cook with More Vegetables:
To Cook with Less Sodium:
To Cook with More Fibre:
Pre-workout Nutrition
Your body needs “fuel” in order to put out work. Certain foods will allow you to maximize the work you do, keeping you on the ball for your whole workout.
About 1-2 hours before a workout, it is best to avoid high protein meals and high fat foods, as these take longer to digest, and foods high in simple sugars (sugar, chocolate), as these tend to give you a quick “high” of energy, followed by a quicker drop in energy which can get in the way of your performance.
Post-workout Nutrition
Re-fueling after a workout is a necessity to replenish the carbohydrate stores used and muscle fibers that are torn when work is applied to them. Within the first hour following a workout, it is recommended to incorporate a carbohydrate snack with small amounts of protein to help your body recover. The carbohydrate will speed your recovery from exercise. Protein will be used to repair damaged muscle fibers, increase your immunity and help bring the carbohydrate to your muscles.
Foods from all four Food Groups of Canada’s Food Guide help to turn food into energy before and after a workout, maintain and help to build strong bones and muscles, and protect your body against infection so that you can maintain your activities of daily living.
Healthy Eating Healthy You
Living in a city with long, cold winters and little sunlight raises concerns regarding the amount of Vitamin D we receive on a daily basis and whether it is substantial for us as individuals. Our bodies need Vitamin D to maintain healthy bones, keep blood pressure levels in a healthy range, fight infections and control insulin levels. Our bodies are able to make Vitamin D when exposed to the sun’s UV rays, or ingested from certain food sources. Since there are limited food sources providing large quantities of the vitamin, certain products are fortified as a means of providing individuals with adequate amounts:
Do you know what your daily recommended intake of Vitamin D is?
http://ww2.heartandstroke.ca/splash/
Regular physical activity including a combination of cardiovascular activities, strength training, and balance and flexibility exercises are key components in controlling blood pressure levels, blood sugar levels and cholesterol levels. Your heart is the most important muscle in the body, constantly pumping so that adequate amounts of blood are continuously supplied to all parts of your body. Building a Stronger Heart, through activities such as walking, running, participating in fitness classes, or simply running around with your children, is a step in the right direction of placing less stress on your heart. HOW? A stronger heart, from such activities mentioned above, means less work required to pump blood around your body.
What you eat impacts how healthy your heart can be. Blood pressure, cholesterol levels, and blood sugar levels all play a role in maintaining a strong healthy heart rate. So in a society surrounded by “convenience, high-fat, high calorie” foods, how can we do our part to feed our bodies with the proper nutrients to ensure optimal health? Incorporating ‘Super Foods for Heart Health’ is the first step you can take on your path to healthy eating:
* Whole Grains: 100% Whole grain products, including the germ and bran of the grain (look for these on ingredient labels), such as Stone Ground Bread, help to lower blood cholesterol levels while sustaining blood sugar levels. Oatmeal, whether old-fashioned oats or instant, is an excellent source of soluble fibre which helps to lower cholesterol levels.
* Fruits and Vegetables: Green leafy vegetables, those darker in colour, and fruit are a wonderful source of essential vitamins and minerals our bodies need on a daily basis. Citrus fruits are rich in potassium which helps to lower blood pressure, and contain folate. Folic acid decreases inflammation in the arteries, improving the overall blood flow to the heart. Also, incorporate the edible skin of fruits and vegetables to add to your daily fibre intake.
* Healthy Fats: We do need a certain amount of ‘good fats’ in our diet for healthy functioning. These include mono– and polyunsaturated fats found in extra-virgin olive oil, avocados, almonds, non-hydrogenated margarine, omega-3 sources (cold water fish such as salmon and trout), flaxseed and soybean oils. These ‘healthy fats’ help to absorb fat-soluble vitamins such as Vitamins A, D, E and K, and improve cholesterol levels, lowering bad (LDL) cholesterol and strengthening our heart. Stay away from Saturated and Trans fats as best as you can, which contribute to raising cholesterol levels as well as the amount of adipose tissue in our bodies.
* Milk, Meat and Alternatives: It is very important to read the nutrition labels of milk products and meat products. Choose low-fat dairy products whenever possible, opting for condiments such as mustard, hummus and avocado slices as finishing touches to your sandwich. Meat products are important components to our daily nutrition, providing a large source of protein, essential for building and maintaining muscle and body tissue. Choose lean, well-trimmed cuts of meat which are low in saturated fat, helping to lower cholesterol levels while providing a good source of iron.
GET HEALTHY FAST